WODs

Monday

CrossFit Koinonia - CrossFitHip Mobility Warm Up (No Measure)10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure)3 rounds of bear crawl 50 feet, 10 ring rows, then 4...

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Saturday

CrossFit Koinonia - CrossFitContext: PracticeShoulder Mobility Warm Up #2 (No Measure)Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area 15 Orange Band Hang muscle snatch 15 Orange Band Overhead Squats 3 - 15 seconds Thoracic wall...

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Bootcamp 10/21/17

CrossFit Koinonia - BootcampWarm-up (No Measure)400 meter run then... 10 spiderman walks 15 air squats 20 PVC pass throughs 1 minute pigeon stretch on each leg 3xSkill Practice Warm-UpLearn proper rowing form.Metcon (AMRAP - Reps)Partner WOD: EMOM for 24 minutes...

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Friday

CrossFit Koinonia - CrossFitContext: CompetitionAnkle Mobility Warm-Up (No Measure)5 Minutes Foam Roll/Kettlebell Ankle and Calf smash (push leg on roller down with opposite leg) 2 Minute KB hold on Knee (each leg) 2 Minute Ankle Stretch w/green band - each ankle 2...

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Thursday

CrossFit Koinonia - CrossFitContext: Mental ToughnessOver Head Mobility Warmup (No Measure)Lacross Ball glute Roll out 2 Minute Laying Wall Squat 5 Minutes Green/Gray Band Arm stretches from Rig WB Thoracic stretch w/ Barbell Snatch Grip Zots Press w/pvc or Barbell 3...

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10/19/2017

CrossFit Koinonia - BootcampMetcon (No Measure)Warm up x2 200 m run 10 air squats 10 jumping jacks 10 push ups 10 sit upsMetcon (No Measure)Working on planks 5 min 30 sec on 30 sec offMetcon (Time)WOD 25 min cap x2 10 BURPEES 12 Jump squats 10 BURPEES 12 ab mat sit...

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Wednesday

CrossFit Koinonia - CrossFitContext: PracticeHip Mobility Warm Up (No Measure)10 air squats 10 Squat jumps 10 Spider man walks w/rotation 10 inch worms 10 Groiner to Glute Stretch 1 Minute Pigeon Stretch per legWarm-up (No Measure)3 sets of 5 with the empty bar: bent...

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Tuesday

CrossFit Koinonia - CrossFitShoulder Mobility Warm Up #2 (No Measure)Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area 15 Orange Band Hang muscle snatch 15 Orange Band Overhead Squats 3 - 15 seconds Thoracic wall extensions 10...

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10/17/2017

CrossFit Koinonia - BootcampWarm-up (No Measure)400 m run 10 mobility band hip openers 10 heel to toe walk 10 walk outs X3Metcon (AMRAP - Rounds)50 jump rope 15 ab mat situps (10 minutes AMRAP)Metcon (AMRAP - Rounds and Reps)Circuit workout: 1minute on 20sec off...

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Monday

CrossFit Koinonia - CrossFitShoulder Mobility Warm Up #2 (No Measure)Spend 3-5 minutes using a lacrosse ball or foam roller on entire shoulder/scapular area 15 Orange Band Hang muscle snatch 15 Orange Band Overhead Squats 3 - 15 seconds Thoracic wall extensions 10...

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